Savannah Morning News | Nathan Mikeskahttp://savannahnow.com/sms/taxonomy/term/20311/
enHot 'n Healthy: Work your core and upper bodyhttp://savannahnow.com/accent/2015-01-26/hot-n-healthy-work-your-core-and-upper-body
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13999713_1.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="246" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894344_6.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="380" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife Weight Loss and Fitness.</p>
<p>Today I’m going to show you a multi-movement exercise that is good for working the core and upper body. The nice thing about this exercise is that there is no equipment required. You will perform everything in the upright and downward planking positions.</p>
<p>Let’s get started in a plank and add shoulder taps:</p>
<p><strong><br /></strong></p>
<p><strong>Plank and Shoulder Taps</strong></p>
<p>1. Begin in a push-up position with your hands and toes shoulder width apart. Engage your core and keep your body as straight as possible.</p>
<p>2. Pick up one hand off of the floor, reach over and tap your opposite shoulder without swaying your hips or your body. </p>
<p>3. Alternate shoulder taps, and repeat 5 times on each side. </p>
<p>If you need a break, you can rest 15-30 seconds. If not, continue onto plank to push-ups:</p>
<p><strong><br /></strong></p>
<p><strong>Plank to Push Ups</strong></p>
<p>1. While maintaining core tightness, transition your upper body down to one forearm</p>
<p>2. You will then place the second forearm down on the mat, now in a downward plank position.</p>
<p>3. Press your upper body back up to the push-up position one arm at a time into your starting position. </p>
<p>You will perform three sets of 5 repetitions on each side of the shoulder taps, and two sets of 5 repetitions of plank to push ups. You can increase your number of repetitions as the exercise becomes easier for you. </p>
<p>Make sure you keep your hips level, and your head and neck in line with your spine. </p>
<p>If you are a beginner to exercise, you can perform both of these exercises from the kneeling position.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember; eat light and right to keep that body fit and tight.</p>
<p><strong><br /></strong></p>
<p><strong>GREEN LENTIL AND VEGETABLE CURRY</strong></p>
<p><strong></strong>Serves 4</p>
<p>&nbsp;</p>
<p>1 teaspoon canola oil</p>
<p>9 oz sweet potato, peeled and cut into&nbsp;¾ inch cubes</p>
<p>12 oz cauliflower, broke into small florets</p>
<p>5 ½ oz green beans, trimmed and halved</p>
<p>1 large onion, chopped</p>
<p>2 cloves garlic, chopped</p>
<p>1-2 tablespoons curry paste</p>
<p>1 teaspoon ground turmeric</p>
<p>cilantro (coriander) leaves, to serve</p>
<p>basil to serve</p>
<p>1 cup (7 oz) green lentils, rinsed and drained </p>
<p>1.25 liters (5 cups) vegetable stock or water</p>
<p>1 large carrot cut into&nbsp;¾ in cubes</p>
<p>2 potatoes, cut into&nbsp;¾ in cubes</p>
<p>&nbsp;</p>
<p>1. Heat the oil in a saucepan over medium heat. Add the onion and garlic and cook for 3 minutes, or until softened. Stir in the curry paste and turmeric and stir for 1 minute. Add the lentils and stock or water.</p>
<p>2. Bring to a boil, and then reduce the heat. Cover and simmer for 30 minutes, then add the carrot, potatoes and sweet potato. Simmer, covered, for 20 minutes, or until the lentils and vegetables are tender.</p>
<p>3. Add the cauliflower and beans, cover and simmer for 10 minutes, or until the cauliflower and beans are cooked and most of the liquid has been absorbed. Remove the lid and simmer for a further few minutes if there is too much liquid. Serve hot with brown or basmati rice and top with basil and cilantro leaves.</p>
<p>&nbsp;</p>
<p>Nutrition: 331 Calories, 6g fat, 43.5g carbohydrates, 20.1g protein</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a health and wellness coach, personal trainer; B.S Nutrition, Cooper’s Institute Certified Personal Trainer, Wellcoaches Certified Wellness Coach, Ourlife Weight Loss and Fitness; 912-354-4687; <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
http://savannahnow.com/accent/2015-01-26/hot-n-healthy-work-your-core-and-upper-body#commentsAccentHotnhealthyNathan MikeskaAsiaAsian cultureBodyweight exerciseContact DetailsCuisineCurryNathan MikeskaOurlife Weight LossPerson CareerPerson Email AddressPlankPush-upTue, 27 Jan 2015 03:36:03 +0000Nathan Mikeska1082491 at http://savannahnow.comHot 'n' Healthy: Learn to work multiple muscle groupshttp://savannahnow.com/accent/2014-12-22/hot-n-healthy-learn-work-multiple-muscle-groups
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13989275.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="237" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894344_2.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="380" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife Weight Loss and Fitness. Today I am going to show you an exercise that tests your lower body balance and strength while also working your back. Working multiple muscle groups simultaneously can cut down on your workout time while still achieving maximum results. </p>
<p>We will start by adding the rope attachment to the cable machine. Adjust the pulley attachment to your shoulder height. Select a weight that is moderate to slightly heavier. The extra weight will help with balance while you’re standing on one leg. </p>
<p>1.) Grab the rope attachment with two hands and move back to a safe distance from the machine so the weight stack isn’t touching.</p>
<p>2.) Bring one ankle across to rest on the thigh of the other leg, just above the knee. </p>
<p>3.) Squat down to a comfortable but challenging position, and pull the rope into your body just above the chest. </p>
<p>4.) Pull the elbows back toward the wall behind you and then return to the starting position.</p>
<p>5.) Repeat.</p>
<p>You will perform 2 sets of 12 repetitions on each leg. Challenge yourself while doing this exercise. The farther you squat the more your quads and hamstring muscles will be activated. </p>
<p>If you find that one leg is too difficult, you can squat with both legs and continue to hold while doing the cable row.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember: Eat light and right to keep that body fit and tight.</p>
<p><strong><br /></strong></p>
<p><strong>Pumpkin Spice Muffins</strong></p>
<p>Serves eight. Serving size: Two muffins</p>
<p>&nbsp;</p>
<p>1 cup whole-wheat flour</p>
<p>1 cup canned pumpkin</p>
<p>1/2 cup nonfat milk</p>
<p>1/4 cup unsweetened applesauce</p>
<p>1/4 cup raisins or chopped nuts</p>
<p>3 teaspoons baking powder</p>
<p>2 teaspoons ground cinnamon</p>
<p>2 teaspoons ground nutmeg</p>
<p>1/4 cup egg substitute</p>
<p>2 tablespoon Splenda</p>
<p>Preheat oven to 400 F. Line 16 muffin-pan cups with paper liners or spray with nonstick cooking spray. In a large bowl, stir together the flour, baking powder, cinnamon and nutmeg. In a medium bowl, beat egg substitute with a whisk. Add Splenda, pumpkin, milk and applesauce; stir until well blended. Stir in raisins. Stir into flour mixture until just blended. Fill muffin-pan cups 2/3 full. Bake 20-25 minutes until a wooden toothpick inserted in the center comes out clean. Remove muffins from muffin pans. Serve warm or at room temperature.</p>
<p>Nutrition: 95 calories, 0.5g fat, 20g carbohydrates, 4g protein, 6g sugar</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a health and wellness coach, personal trainer, B.S Nutrition, at Ourlife Weight Loss and Fitness, 315 Eisenhower Drive, Savannah. Phone: 912-354-4687; <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a></p>
http://savannahnow.com/accent/2014-12-22/hot-n-healthy-learn-work-multiple-muscle-groups#commentsAccentLatest NewsNathan MikeskaBreakfast foodsContact DetailsFlourFood and drinkMuffinNathan MikeskaPersonal trainerSquatStaple foodsSugarTeaspoonWheatWheat flourTue, 23 Dec 2014 02:08:40 +0000Nathan Mikeska1079405 at http://savannahnow.comHot 'n' Healthy: Power rope medicine ballhttp://savannahnow.com/accent/2014-12-01/hot-n-healthy-power-rope-medicine-ball
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894345.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="241" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894342.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="539" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894346.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="381" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13894344.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="380" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife Weight Loss and Fitness. I have a great fitness gift idea for this holiday season: a power rope medicine ball. This piece of equipment will add something new and fun to any workout. </p>
<p>Here are three exercises for a serious core workout that will strengthen the shoulders and back at the same time.</p>
<p>Choose a medicine ball weight that is comfortable for your strength level. Always make sure the rope is secure around one of your wrists.</p>
<p><strong><br /></strong></p>
<p><strong>Core Chops</strong></p>
<p>Stand with your feet shoulder width apart and the power rope at your side.</p>
<p>1. Get the momentum of the ball going to one side.</p>
<p>2. Then swing the ball to the other side making an X movement in front of your body.</p>
<p>3. Keep the momentum going fast from side to side for 30 seconds.</p>
<p><strong><br /></strong></p>
<p><strong>Medicine Ball Smashes</strong></p>
<p>Tighten up on the slack of the rope a little more on this one.</p>
<p>1. Kneel down on a mat. </p>
<p>2. Slam the ball side to side, and in different directions.</p>
<p>3. Anticipate the bounce and continue the movement for 30 seconds.</p>
<p><strong><br /></strong></p>
<p><strong>Around the World </strong></p>
<p>Start with your feet shoulder width apart with knees bent and core tight.</p>
<p>1. Start the momentum of the ball counter clockwise in front of you. </p>
<p>2. Follow the pattern of the ball with a circular motion of the arms.</p>
<p>3. Control the rope by keeping it tight and the rotations flowing for 30 seconds continuously.</p>
<p>Have fun with these exercises and challenge yourself for your fitness level. If 30 seconds is too long for you, cut the time in half. Try these exercises one or two days a week to spice things up in your exercise routine. </p>
<p>You can find the power rope medicine balls online at amazon.com or you can come train with me.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember: Eat light and right to keep that body fit and tight.</p>
<p><strong><br /></strong></p>
<p><strong>VEGETARIAN CHILI</strong></p>
<p>Serves 4: Serving size 1/4 of recipe</p>
<p>2 teaspoons Smart Balance Omega Oil</p>
<p>1 medium onion, chopped </p>
<p>1 medium green bell pepper, chopped</p>
<p>1 medium clove garlic, minced</p>
<p>1 cup water</p>
<p>1 cup no-added salt canned diced tomatoes</p>
<p>1/2 cup uncooked bulgur</p>
<p>1 tablespoon ground cumin</p>
<p>1 tablespoon chili powder</p>
<p>1 tablespoon lemon juice</p>
<p>1 can (16-ounces) no-added salt kidney beans</p>
<p>&nbsp;</p>
<p>In a pan over medium heat, heat the oil and coat the bottom of the pan. Cook onion, bell pepper and garlic for 8-10 minutes or until the bell peppers are soft, stirring frequently. Reduce heat to prevent burning. Stir in the remaining ingredients except kidney beans. Reduce heat and simmer, covered, for 45-50 minutes or until bulgur is done and flavors have blended. Stir in beans and simmer, uncovered, for 10 minutes.</p>
<p>Nutrition: 230 calories, 4g fat, 42g carbohydrates, 14g fiber, 11g protein</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is the health a wellness coach and a personal trainer. He has a Bachelor of Science in nutrition and is a Cooper’s Institute Certified Personal Trainer. Contact him at Ourlife Weight Loss and Fitness, 315 Eisenhower Drive, at 912-354-4687, or <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
http://savannahnow.com/accent/2014-12-01/hot-n-healthy-power-rope-medicine-ball#commentsAccentHotnhealthyNathan MikeskaBallsChili con carneContact DetailsExercise equipmentFood and drinkHealthMedicineMedicine ballNathan MikeskaPerson EducationPersonal trainerRecreationRehabilitation medicineRopeTue, 02 Dec 2014 03:26:32 +0000Nathan Mikeska1077686 at http://savannahnow.comHot 'n Healthy: Standing medicine ball to knee touches help you tonehttp://savannahnow.com/accent/2014-09-22/hot-n-healthy-standing-medicine-ball-knee-touches-help-you-tone
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12312.JPG" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="162" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13725606.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="569" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13725604.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="479" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13725605.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="389" /></div><p>My name is Nathan Mikeska and I’m here at Ourlife Weight Loss and Fitness. Today I am going to show you an exercise that is great for increasing your endurance and toning your body with minimal equipment. We are going to do standing medicine ball to knee touches. Let’s get started.</p>
<p>Select a medicine ball that is comfortable to hold above your head and swing. </p>
<p>1. Grasp the medicine ball firmly and hold it above your head. </p>
<p>2. Position your feet staggered with one leg back, approximately 12 inches.</p>
<p>3. Pull your arms down toward the front of your body while you raise the knee that’s positioned behind you.</p>
<p>You will perform two sets of 15 repetitions on each side. This exercise can be done for speed as long as you don’t sacrifice form. I suggest taking your time to work on your balance before you start to increase the weight of the medicine ball. </p>
<p>If you don’t have access to a medicine ball you can hold a single dumbbell and perform the same exercise. </p>
<p>Until next time, healthy eating along with a consistent cardio routine three to four days a week is the key to achieving optimal weight loss. Remember; eat light and right to keep that body fit and tight.</p>
<p><strong><br /></strong></p>
<p><strong>SUMMER ORANGE JUICE</strong></p>
<p>This refreshing blend of citrus and stone-fruit juices is a rich source of folate, potassium and powerful antioxidants. Serves 2.</p>
<p>&nbsp;</p>
<p>Ingredients:</p>
<p>3 oranges, peeled</p>
<p>5 small plums, stones removed</p>
<p>4 peaches, stone removed</p>
<p>10 apricots, stones removed</p>
<p>&nbsp;</p>
<p>Preparation: Juice the oranges, plums, peaches and apricots in a juice extractor or blendor. Stir to combine.</p>
<p>&nbsp;</p>
<p>Nutrition: 331 Calories; 1.1g Fat; 62.2 g Carbohydrates; Protein 7g</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a health and wellness coach and personal trainer; B.S Nutrition, Cooper’s Institute Certified Personal Trainer; Wellcoaches Certified Wellness Coach; Ourlife Weight Loss and Fitness, 315 Eisenhower Drive, Savannah; 912-354-4687</p>
http://savannahnow.com/accent/2014-09-22/hot-n-healthy-standing-medicine-ball-knee-touches-help-you-tone#commentsAccentHotnhealthyNathan MikeskaBallsContact DetailsExercise equipmentHealthMedicineMedicine ballMOVENathan MikeskaPersonal trainerPhysical exerciseTrainingWeight lossWellnessTue, 23 Sep 2014 03:22:18 +0000Nathan Mikeska1071332 at http://savannahnow.comHot 'n' Healthy: Lose the love handleshttp://savannahnow.com/accent/2014-08-11/hot-n-healthy-lose-love-handles
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13604606.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="214" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13603640.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="194" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13531830_1.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="389" /></div><p>Hello I’m Nathan Mikeska and I’m here at Ourlife Weight Loss and Fitness. I am going to show you an exercise for blasting away back fat and love handles. This exercise is good for targeting the small but stubborn muscles that get neglected. Although we can’t spot reduce, we can firm and cut down fat by incorporating a consistent cardio routine with a healthy diet for noticeable results.</p>
<p>Let’s begin by adjusting the cable machine with a single handle attachment that is light to moderate weight. You can always increase your weight, but make sure you are able to rotate the hips without using your back too much.</p>
<p>1) Grasp the single handle with your hands overlapped.</p>
<p>2) Hinge over at the waist with your back flat and shoulders pulled back. Make sure your feet are positioned shoulder width apart.</p>
<p>3) Slowly rotate your arms and waist up at an angle to follow through like a golf swing, and then return to the starting position.</p>
<p>Complete 3 sets of 15 repetitions on each side, making sure to keep your core tight the entire time. You can adjust the weight heavier or lighter but remember safety first. Don’t go too heavy or you risk injury.</p>
<p>Although this exercise is usually done on a cable machine, you can modify the exercise with a dumbbell.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember: eat light and right to keep that body fit and tight.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a health and wellness coach and personal trainer; B.S nutrition, Cooper’s Institute Certified Personal Trainer, Wellcoaches Certified Wellness Coach, Ourlife Weight Loss and Fitness, 315 Eisenhower Drive, Savannah, GA; 912-354-4687; <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p><strong><br /></strong></p>
<p><strong>ITALIAN-STYLE TURKEY BURGERS</strong></p>
<p>1/4 cup ketchup</p>
<p>1 tablespoon balsamic vinegar</p>
<p>3/4 pound skinless, boneless turkey breast, cut into large chunks</p>
<p>1/4 cup Italian seasoned bread crumbs</p>
<p>1/3 cup club soda or seltzer</p>
<p>4 scallions, thinly sliced</p>
<p>1/3 cup chopped fresh parsley</p>
<p>1/4 cup grated parmesan cheese</p>
<p>1/2 teaspoon dried oregano</p>
<p>Dash of salt to taste</p>
<p>1/4 teaspoon ground black pepper</p>
<p>1 red pepper, halved lengthwise and seeded</p>
<p>1 large onion, cut into 1/2 inch thick slices</p>
<p>2 teaspoons olive oil</p>
<p>4 rolls (2 ounces each), split</p>
<p>1 large tomato, thinly sliced</p>
<p>&nbsp;</p>
<p>1) In a small bowl, combine the ketchup and vinegar. Set aside. Preheat the grill to medium heat. (Spray the rack with nonstick cooking spray when ready to cook).</p>
<p>2) In a food processor, process the turkey until finely ground, about 1 minute. Transfer to a large bowl and add the bread crumbs, club soda, scallions, parsley, parmesan, oregano, salt and black pepper. Mix until well combined and form into 4 patties.</p>
<p>3) In a medium bowl, combine the bell pepper, onion, and oil until lightly coated. Grill the burgers, bell pepper halves and onion slices, covered, turning once, for 10 minutes, or until the burgers are cooked through and the vegetables are crisp-tender. Grill the rolls for 30 second to lightly toast if desired.</p>
<p>4) Slice the pepper halves into 1/2-inch wide strips. Toss the pepper strips with the onions and divide among 4 plates. Place a roll on each plate and top with a burger, tomato slices, and the reserved ketchup mixture and serve.</p>
<p>Nutrition: Fat 9g; Calories 393; Carbohydrates 48g; Protein 31g</p>
http://savannahnow.com/accent/2014-08-11/hot-n-healthy-lose-love-handles#commentsAccentHotnhealthyNathan MikeskaSavannahAmerican cuisineContact DetailsFood and drinkNathan MikeskaoilOurlife Weight LossPerson CareerPerson Email AddressPotato chipTue, 12 Aug 2014 02:50:12 +0000Nathan Mikeska1067518 at http://savannahnow.comHot 'n Healthy: One-legged squat with biceps curlhttp://savannahnow.com/accent/2014-07-14/hot-n-healthy-one-legged-squat-biceps-curl
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13531824.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="340" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13531826.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="429" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13531830.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="389" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife Weight Loss and Fitness. I am going to show you a one-legged squat with a biceps curl. This combination exercise will work your quads, glutes, biceps and hip flexors.</p>
<p>This is a great functional exercise that will test your balance and stability while toning the muscles in your arms and legs.</p>
<p>Squatting to a bench or chair will give you an indication of how low to squat. While you may not be able to tap the seat initially, squat as low as you can.</p>
<p>• Start by grasping a moderate weight dumbbell in your right hand. Choose a weight that will challenge you for 12 to 15 repetitions on each side.</p>
<p>• Stand with your back to a bench or chair and your arms at your side.</p>
<p>• Balance on your left leg and lift your right leg.</p>
<p>• Squat on your balance leg to tap your bottom on the chair while simultaneously curling the dumbbell.</p>
<p>• Stand up and lower the dumbbell back down to your side and repeat.</p>
<p>You will perform two sets of 12-15 repetitions on each side. This exercise shouldn’t be done for speed. Take your time and work on your balance. Make sure not to plop down on the chair when you squat.</p>
<p>If you have trouble with the squat, you can place your opposite foot on top of your balance foot. This helps assist your movement back up from the squat.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember to eat light and right to keep that body fit and tight.</p>
<p><strong><br /></strong></p>
<p><strong>PITA PIZZAS</strong></p>
<p>4 large whole wheat pita pocket breads</p>
<p>1/2 cup ready-made tomato salsa</p>
<p>1/2 red onion, thinly sliced</p>
<p>3 1/4 ounces mushrooms, thinly sliced</p>
<p>2 1/4 ounces low-fat ham (97% fat free), thinly sliced</p>
<p>1/2 cup black olives in brine, rinsed, drained, pitted and chopped</p>
<p>1 tablespoon capers, rinsed, drained and chopped</p>
<p>1/2 cup low-fat feta</p>
<p>1/4 cup sprigs rosemary</p>
<p>1 cup grated low fat mozzarella</p>
<p>Prep time: 15 minutes Cooking time: 20 minutes</p>
<p>&nbsp;</p>
<p>1. Preheat the oven to 400 degrees. Place the pita breads on a large baking tray or on two smaller trays. Spread each with the salsa. Scatter over the onion, mushroom, ham, olives and capers.</p>
<p>2. Crumble the feta on top with the rosemary sprigs and mozzarella. Bake for 20 minutes. Serve immediately.</p>
<p>You can add any variation of toppings to give the pizzas a flavor you like.</p>
<p>Nutrition: 361 calories; 9.8g fat; 41.9g carbohydrates; 23.3g protein. Serves 4.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a wellness coach and personal trainer; B.S Nutrition, Cooper’s Institute Certified Personal Trainer; Ourlife Weight Loss and Fitness, 315 Eisenhower Drive, Savannah. 912-354-4687. <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a></p>
http://savannahnow.com/accent/2014-07-14/hot-n-healthy-one-legged-squat-biceps-curl#commentsAccentHotnhealthyNathan MikeskaBicepsBiceps curlBodyweight exercisechairContact DetailsExerciseMuscular systemNathan MikeskaPersonal lifePizzaPowerliftingRecreationSquatTue, 15 Jul 2014 03:12:04 +0000Nathan Mikeska1065092 at http://savannahnow.comHot 'n Healthy: Lunge with medicine ball twisthttp://savannahnow.com/accent/2014-02-25/hot-n-healthy-lunge-medicine-ball-twist
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13093799.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="427" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13084101.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="376" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13115230.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="499" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/13084106.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="439" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife Weight Loss and Fitness. I am going to show you a dynamic movement that consists of a lunge and torso twist. This move will work the hamstrings, quads, and glutes and help you develop core strength and balance.</p>
<p>Begin by holding an 8- to 15-pound medicine ball, or dumbbell, with both hands. Hold the weight close to the body slightly higher than your waist.</p>
<p>• Step forward with your right foot while lowering the left knee to perform a lunge. Do not overextend. Return to standing.</p>
<p>• At the start of the lunge, rotate the weight to your left hip side and your torso to the right side.</p>
<p>• Hold for one to three seconds.</p>
<p>• Return to the original position, and then repeat with the left foot.</p>
<p>&nbsp;</p>
<p>Optional ways to perform this exercise:</p>
<p>1. Perform 3 sets of 12 to 15 reps with a low weight medicine ball or dumbbell (8- to 15-pound maximum) on each leg.</p>
<p>2. Perform as many lunge twists as you can in a 30- to 45-second interval. This will increase your heart rate faster, and also ensure you are burning more calories, while muscle toning. Then rest for 5-10 seconds. Repeat two more times.</p>
<p>Until next time, healthy eating along with a consistent cardio routine three to four days a week is the key to achieving optimal weight loss. Remember to eat light and right to keep that body fit and tight.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska has a B.S. in nutrition, is a wellness coach, personal trainer, and Cooper’s Institute certified personal trainer at Ourlife Weight Loss and Fitness 315 Eisenhower Drive, Savannah; Phone: 912-354-4687; <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p><strong><br /></strong></p>
<p><strong>MARINATED PORTABELLA MUSHROOM</strong></p>
<p>Serves 4</p>
<p><strong>Ingredients</strong></p>
<p><strong>4 large Portabella mushrooms</strong></p>
<p><strong>1/4 cup balsamic vinegar</strong></p>
<p><strong>1/2 cup pineapple juice</strong></p>
<p><strong>2 tablespoons chopped fresh ginger, peeled</strong></p>
<p><strong>1 tablespoon chopped fresh basil</strong></p>
<p>Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem less (gill) side up.</p>
<p>1. To prepare the marinade, in a small bowl whisk together the vinegar, pineapple juice and ginger. Drizzle the marinade over the mushrooms. Cover and let marinate in the refrigerator for about 1 hour, turning mushrooms once.</p>
<p>2. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.</p>
<p>3. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a serving platter. Garnish with basil and serve immediately.</p>
<p><strong><br /></strong></p>
<p><strong>Nutritional analysis per serving</strong></p>
<p>Serving size: 1 mushroom, calories 69, sodium 10mg, total fat 0g, total carbohydrate 14g, dietary fiber 2g, protein 4g, cholesterol 0mg</p>
http://savannahnow.com/accent/2014-02-25/hot-n-healthy-lunge-medicine-ball-twist#commentsAccentHotnhealthyNathan MikeskaHospitalityAgaricus bisporusContact DetailsFood and drinkforwardGingerHealthHospitalityLungeMarinationNathan MikeskaNutritionPerson EducationPerson Email AddressPsilocybin mushroomVinegarWeight lossTue, 25 Feb 2014 05:06:17 +0000Nathan Mikeska1052217 at http://savannahnow.comHot 'n' Healthy: Squat- shoulder press combinationhttp://savannahnow.com/accent/2013-12-30/hot-n-healthy-squat-shoulder-press-combination
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12950336.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="345" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12950338.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="410" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12950337.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="430" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12950335.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="376" /></div><p>Hi, I am Nathan Mikeska and I am here at Ourlife health. I am going to show you a challenging exercise that will test your balance, work your legs and tone your shoulders.</p>
<p>We are going to perform a squat and a shoulder press while standing on a BOSU ball.</p>
<p>Place a BOSU ball flat side down inside a cable machine. Face away from the machine and position yourself slightly forward so you can perform the shoulder press straight above your head.</p>
<p>Attach the handles to each side of the cable machine and make sure that your weight is moderate on both sides.</p>
<p>1. Grab a cable handle in each hand at chin level with palms facing away from you.</p>
<p>2. While grasping the handles, slowly step up on the BOSU ball with your feet approximately 12 inches apart.</p>
<p>3. Keep your core tight and head up as you lower into a squat. Keep your hands at chin level, making a 90 degree angle at the elbow joint.</p>
<p>4. Fully extend your arms as you rise back up to the standing position on the BOSU ball to complete a shoulder press.</p>
<p>5. Lower yourself back down to a squatting position while simultaneously bringing your hands to chin level.</p>
<p>You have just completed one repetition. Perform 3 sets of 12 to 15 repetitions.</p>
<p>Although this exercise was demonstrated on a cable machine, you can use dumbbells. I recommend starting with a lighter weight until you are accustomed to the BOSU ball.</p>
<p>Beginners: Practice this exercise on the floor and work your way up to the BOSU ball as you feel comfortable.</p>
<p>Advanced: Flip the BOSU ball upside down so the blue half rubber ball side is on the floor. This will make the squats more difficult as you balance on the BOSU ball.</p>
<p>Until next time, healthy eating along with a consistent cardio routine 3-4 days a week is the key to achieving optimal weight loss. Remember to eat light and right to keep that body fit and tight.</p>
<p>&nbsp;</p>
<p><strong>Herbed Tomato Soup </strong></p>
<p>¼ tsp. olive oil</p>
<p>2 tbsp chopped onion</p>
<p>2 tbsp chopped celery</p>
<p>1/2 cup chopped canned or fresh ripe tomatoes</p>
<p>1/2 cup canned low sodium beef broth</p>
<p>1/8 tsp crushed dried basil</p>
<p>1/8 tsp oregano leaves</p>
<p>½ bay leaf</p>
<p>Pinch of Pepper</p>
<p>2 tsp chopped fresh basil or parsley to garnish</p>
<p>In small nonstick saucepot, heat olive oil. Add chopped onion and celery. Cook, stirring occasionally for 5 minutes or until soft. Stir in remaining ingredients, except fresh basil or parsley. Bring to a boil over medium heat. Reduce heat to low, cover and cook for 5 minutes. Remove and discard bay leaf. Pour the contents into blender and process until smooth. Pour back into saucepan and heat just to a boil. Pour into large mug or bowl and garnish soup with fresh basil or parsley.</p>
<p>&nbsp;</p>
<p>Serves 1</p>
<p>Calories 35</p>
<p>Total fat 2g</p>
<p>Carbohydrates 4g</p>
<p>Sat fat .4g</p>
<p>Cholesterol 0mg</p>
<p>Sodium 601mg</p>
<p>&nbsp;</p>
<p>Nathan Mikeska</p>
<p>Wellness Coach, Personal Trainer</p>
<p>B.S Nutrition, Cooper’s Institute Certified Personal Trainer</p>
<p>Ourlife Weight Loss and Fitness</p>
<p>315 Eisenhower Drive</p>
<p>Savannah, GA 31406</p>
<p>Phone: 912-354-4687</p>
<p><a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a></p>
http://savannahnow.com/accent/2013-12-30/hot-n-healthy-squat-shoulder-press-combination#commentsAccentHotnhealthyNathan MikeskaBOSUContact DetailsExerciseExercise equipmentforwardHuman behaviorNathan MikeskaOverhead pressParsleyPerson CareerPerson Email AddressPersonal lifePersonal trainerRecreationSquatTue, 31 Dec 2013 03:07:07 +0000Nathan Mikeska1047886 at http://savannahnow.comHot 'n' Healthy: Hip raise with chest press on BOSUhttp://savannahnow.com/accent/2013-04-08/hot-n-healthy-hip-raise-chest-press-bosu
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12136389.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="245" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12136388.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="203" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12032525_1.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="420" /></div><p>Today I will show you an exercise that is great for toning your glutes, back and chest. Performing this exercise on the BOSU ball challenges you to use hip and core stability.</p>
<p>Before starting the exercise, place a BOSU ball and the dumbbells on the floor within reach.</p>
<p>Note: It’s important to have your head and neck supported to prevent any type of straining.</p>
<p>1. Lay your head and neck on the BOSU ball as if it were a pillow and position your feet out in front of you shoulder-width. Make sure your knees are bent and your feet are flat.</p>
<p>2. Grab your dumbbells and bring them into your body on the outside of your chest, palms facing away. Your hips and butt should be touching the floor with your head reclined. This is the starting position.</p>
<p>3. You will simultaneously raise your hips and dumbbells to perform a hip raise and chest press. Your body should come to a straight line as you raise the dumbbells and squeeze your chest.</p>
<p>4. Lower your hips back down to the floor as you simultaneously lower the dumbbells back down to the sides of your chest.</p>
<p>5. You have just completed one repetition.</p>
<p>Perform 3 sets of 15 repetitions with a light to moderate weight. This exercise isn’t made to be performed with heavy weight due to the movement of the hips. The key to this exercise is performing the movements slowly while focusing on the individual muscle groups.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p><strong>FRESH BABY SPINACH AND FETA QUESADILLA </strong></p>
<p>Serves 6/serving size: 2 wedges</p>
<p>½ cup packed fresh basil leaves</p>
<p>1 ½ tablespoon lemon juice</p>
<p>1 tablespoon pine nuts</p>
<p>1 teaspoon extra virgin olive oil</p>
<p>¼ teaspoon sea salt, or to taste</p>
<p>¼ teaspoon freshly ground black pepper, or to taste</p>
<p>6 (8-inch) whole-wheat or whole-grain flour tortillas</p>
<p>1/3 cup finely crumbled natural feta cheese</p>
<p>1 cup finely chopped fresh organic baby spinach</p>
<p>3 tablespoon minced green onion (green part only)</p>
<p>&nbsp;</p>
<p>1. Place the basil, lemon juice, pine nuts, oil, salt, and pepper into a food processor and pulse until the mixture has pesto-like consistency.</p>
<p>2. Lay the tortillas on a large baking sheet and lightly coat with extra virgin olive oil cooking spray. Turn three of the tortillas over. Spread basil “pesto” over the entire surface of these tortillas. Sprinkle with cheese, spinach, and green onion. Top with the remaining tortillas, sprayed side up. Firmly press each quesadilla with your palm or a spatula to compact the ingredients.</p>
<p>3. Heat a large nonstick skillet over medium-high heat. Cook quesadillas in batches, approximately 2 minutes per side, or until toasted. Cut each quesadilla into 4 wedges, serve warm.</p>
<p><strong>Nutrition facts:</strong> 150 calories, 4g fat, 5mg cholesterol, 430mg sodium, 31g total carbohydrates, 6g protein, 3g fiber.</p>
http://savannahnow.com/accent/2013-04-08/hot-n-healthy-hip-raise-chest-press-bosu#commentsAccentHotnhealthyNathan MikeskaTechnologyAppetizersBOSUcoach at Ourlife HealthContact DetailsCorn tortillaCuisine of the Southwestern United StatesExercise equipmentFlatbreadsFood and drinkMexican cuisineNathan MikeskaoilPerson EducationPerson Email Addresspersonal trainerPestoQuesadillaTechnologyTex-Mex cuisineTortillaTue, 09 Apr 2013 01:55:27 +0000Nathan Mikeska1028177 at http://savannahnow.comHot 'n' Healthy: Check your balance, tighten your corehttp://savannahnow.com/accent/2013-03-04/hot-n-healthy-check-your-balance-tighten-your-core
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12032527.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="225" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12032525.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="420" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/12032530.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="596" /></div><p>The single-leg touch down exercise is great for utilizing core, lower body, balance and even some upper body. The exercise focuses on a lot of stabilizer muscles, but it also works larger lower body muscle groups. Be sure to perform this exercise in an open area, free from any type of equipment that could hurt you if you lose your balance.</p>
<p>Start by standing straight up on one leg with your knee slightly bent.</p>
<p>1. You will then bend at the waist, keeping the core tucked in nice and tight.</p>
<p>2. While bending you will maintain your balance and touch the floor in front of you.</p>
<p>3. After you touch the floor with your fingertips, you will rise back up to the starting position.</p>
<p>You will perform this exercise on each leg for 30 seconds. Touch the floor as many times as you can in the 30-second period without losing your balance. If you lose your balance, gather yourself and start back at the starting position.</p>
<p>I suggest performing this exercising without any weight. You can start with 15-second increments and move up to a total of 60 seconds as your balance and conditioning gets better. Perform three rotations on each leg three to four days a week.</p>
<p>Advanced level: If you need more of a challenge, I suggest holding a dumbbell. If you want to add more upper body, you can incorporate a shoulder press at the end of the exercise.</p>
<p>Remember: “Eat Light and Right to Keep That Body Fit and Tight.”</p>
<p>&nbsp;</p>
<p><strong>CHICKEN SOUVLAKI</strong></p>
<p>1 cup plain nonfat yogurt</p>
<p>3 tablespoons fresh lemon juice</p>
<p>¼ cup chopped fresh mint</p>
<p>1 tablespoon olive oil</p>
<p>½ teaspoon salt</p>
<p>½ teaspoon dried oregano</p>
<p>1 large cucumber, peeled and halved lengthwise</p>
<p>¼ teaspoon freshly ground black pepper</p>
<p>4 skinless, boneless chicken breast</p>
<p>1 large red onion, cut into 16 chunks</p>
<p>16 cherry tomatoes</p>
<p>Four 6-inch pita breads</p>
<p>&nbsp;</p>
<p>1. In a small bowl, combine the yogurt, mint and ¼ teaspoon of the salt. Set aside. Preheat the grill to a medium heat. (When ready to cook, spray the rack — off the grill — with nonstick cooking spray.)</p>
<p>2. With a spoon, scoop out the seeds from each cucumber half and cut the cucumber into 16 pieces. In a shallow bowl, combine the lemon juice, 1 tablespoon of water, the oil, oregano, pepper and the remaining ¼ teaspoon salt. Add the chicken, cucumber and onion, tossing to coat. Alternately thread the chicken, cucumber, onion and cherry tomatoes onto 8 skewers. Grill the kebabs, covered, turning occasionally, for 8 minutes or until the chicken is cooked through.</p>
<p>3. Halve the pita breads crosswise. Using 1 skewer per pita, push the chicken and vegetables off the skewers and into the pitas. Place the stuffed pita halves on 4 plates, drizzle the yogurt mixture over, and serve.</p>
<p>Fat: 6g, Calories: 397 g, Saturated Fat: 1 g, Carbohydrate: 48 g, Protein: 37 g, Cholesterol: 67 mg, Sodium: 726 mg</p>
<p>&nbsp;</p>
http://savannahnow.com/accent/2013-03-04/hot-n-healthy-check-your-balance-tighten-your-core#commentsAccentHotnhealthyNathan MikeskaTechnologyAustralian cuisineBalkan cuisineComputingContact DetailsCuisineFood and drinkHTMLKebabMarkup languagesMeatMiddle Eastern cuisineoilplayerSavannah Morning NewsSouvlakiStreet foodTechnical communicationTechnologyXMLYogurtTue, 05 Mar 2013 00:16:52 +0000Nathan Mikeska1025219 at http://savannahnow.comHot 'n' Healthy: Blueberry burgers and an upper-body blasthttp://savannahnow.com/bluffton-sun-city/2013-02-16/hot-n-healthy-blueberry-burgers-and-upper-body-blast
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11935783_0.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="168" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11935782_0.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="151" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815765_0.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="420" /></div><p />
<p>Today I am going to show you a multi-movement exercise that is going to test your core and upper body strength. </p>
<p>This exercise is great for working your chest, core, lower back and also very beneficial in targeting smaller muscles in your upper body. </p>
<p>We are going to use gliding discs for this workout and you will feel the burn. </p>
<p>Gliding discs are a perfect tool to target your entire core without crunches. </p>
<p>They can be purchased online for about $15. </p>
<p>• Drop down to all fours on the floor and place your feet on the gliding discs. Bring your body to the push up position, and position your legs about shoulder-width apart.</p>
<p>• Your body should be in a straight line with hands and feet spaced evenly. This is the starting position.</p>
<p>• You will shift your body weight to the right side and bring your left hand to your left thigh. Then shift your body to the left side and bring your right hand to your right thigh. Make sure to come back to the starting position each time. Keep your core tight as you alternate sides back and forth.</p>
<p>• You will perform 5 reps on each hand/leg making sure to alternate sides. Perform a total of 10 hand to thigh slaps making sure not to sway your hips and body.</p>
<p>• After you finish, you will hold the push-up starting position and drag your feet with your hands, one in front of the other. </p>
<p>• Make sure to keep your feet on the discs and move down the floor as far as you can, preferably 10-15 feet. The key is making sure you keep your body as straight as possible, or you will not get the full benefits of the exercise.</p>
<p />
<p>To make the exercise more difficult you can complete another set of hand to thighs at the finish. You could also add in a push-up at the start and finish of the upright planking drag exercise.</p>
<p />
<p>Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p><strong /></strong></p>
<p><strong /></strong></p>
<p><strong>BLUEBERRY BURGERS</strong></p>
<p>This burger can be used as a maintenance recipe for those on the Ourskinny program</p>
<p />
<p>Ingredients:</p>
<p>2 lbs 97 percent lean freshly ground beef or turkey</p>
<p>Pinch of salt and pepper to taste</p>
<p>¼ tsp chili powder</p>
<p>1/8 tsp cayenne pepper</p>
<p>1/3 cup fresh diced sweet onion</p>
<p>1 ½ Tbsp fresh parsley </p>
<p>¼ cup unsweetened almond milk</p>
<p>¾ cup blueberries</p>
<p />
<p>Place ground meat into a large bowl and gently break it up. Add all ingredients except blueberries. When incorporating the seasonings and milk, fold in gently with your fingers.</p>
<p>Add the blueberries, being careful not to smash or break the berries.</p>
<p>Divide the meat into 8 small burger patties about a half inch thick. Key: The less over handling, the juicier and more flavorful your burgers will be. </p>
<p>Place the burgers on a hot charcoal grill. Avoid using the spatula to flatten and press the juices out to prevent dryness.</p>
<p />
<p>Nutritional Information</p>
<p>Servings: 8</p>
<p>Per Serving:</p>
<p>300 calories</p>
<p>21 g protein</p>
<p>7 g carbohydrates</p>
<p>15 g fat</p>
</p>
</p>
</p>
http://savannahnow.com/bluffton-sun-city/2013-02-16/hot-n-healthy-blueberry-burgers-and-upper-body-blast#commentsBluffton Sun CityBluffton NewsNathan MikeskaHospitalityBodyweight exerciseContact DetailsExerciseHospitalityNathan MikeskaPerson EducationPerson Email AddressPush-upSavannah Morning NewsUSDSat, 16 Feb 2013 05:05:02 +0000Nathan Mikeska1023895 at http://savannahnow.comHot 'n' Healthy: Blueberry burgers and an upper-body blasthttp://savannahnow.com/accent/2013-01-28/hot-n-healthy-blueberry-burgers-and-upper-body-blast
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11935783.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="168" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815765.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="420" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11935782.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="151" /></div><p>&nbsp;</p>
<p>Today I am going to show you a multi-movement exercise that is going to test your core and upper body strength.</p>
<p>This exercise is great for working your chest, core, lower back and also very beneficial in targeting smaller muscles in your upper body.</p>
<p>We are going to use gliding discs for this workout and you will feel the burn.</p>
<p>Gliding discs are a perfect tool to target your entire core without crunches.</p>
<p>They can be purchased online for about $15.</p>
<p>• Drop down to all fours on the floor and place your feet on the gliding discs. Bring your body to the push up position, and position your legs about shoulder-width apart.</p>
<p>• Your body should be in a straight line with hands and feet spaced evenly. This is the starting position.</p>
<p>• You will shift your body weight to the right side and bring your left hand to your left thigh. Then shift your body to the left side and bring your right hand to your right thigh. Make sure to come back to the starting position each time. Keep your core tight as you alternate sides back and forth.</p>
<p>• You will perform 5 reps on each hand/leg making sure to alternate sides. Perform a total of 10 hand to thigh slaps making sure not to sway your hips and body.</p>
<p>• After you finish, you will hold the push-up starting position and drag your feet with your hands, one in front of the other.</p>
<p>• Make sure to keep your feet on the discs and move down the floor as far as you can, preferably 10-15 feet. The key is making sure you keep your body as straight as possible, or you will not get the full benefits of the exercise.</p>
<p>To make the exercise more difficult you can complete another set of hand to thighs at the finish. You could also add in a push-up at the start and finish of the upright planking drag exercise.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p><strong>RECIPE: BLUEBERRY BURGERS</strong></p>
<p>&nbsp;</p>
<p>This burger can be used as a maintenance recipe for those on the Ourskinny program</p>
<p>&nbsp;</p>
<p>Ingredients:</p>
<p>2 lbs 97 percent lean freshly ground beef or turkey</p>
<p>Pinch of salt and pepper to taste</p>
<p>¼ tsp chili powder</p>
<p>1/8 tsp cayenne pepper</p>
<p>1/3 cup fresh diced sweet onion</p>
<p>1 ½ Tbsp fresh parsley</p>
<p>¼ cup unsweetened almond milk</p>
<p>¾ cup blueberries</p>
<p>&nbsp;</p>
<p>Place ground meat into a large bowl and gently break it up. Add all ingredients except blueberries. When incorporating the seasonings and milk, fold in gently with your fingers.</p>
<p>Add the blueberries, being careful not to smash or break the berries.</p>
<p>Divide the meat into 8 small burger patties about a half inch thick. Key: The less over handling, the juicier and more flavorful your burgers will be.</p>
<p>Place the burgers on a hot charcoal grill. Avoid using the spatula to flatten and press the juices out to prevent dryness.</p>
<p>&nbsp;</p>
<p>Nutritional Information</p>
<p>Servings: 8</p>
<p>Per Serving:</p>
<p>300 calories</p>
<p>21 g protein</p>
<p>7 g carbohydrates</p>
<p>15 g fat</p>
<p>&nbsp;</p>
http://savannahnow.com/accent/2013-01-28/hot-n-healthy-blueberry-burgers-and-upper-body-blast#commentsAccentHotnhealthyNathan MikeskaHospitalityTechnology912-354-4687Bodyweight exercisecoach at Ourlife HealthComputingContact DetailsGeorgiaGeorgia Southern UniversityGeorgia Southern UniversityHospitalityHTMLMarkup languagesNathan Mikeskanathan@ourlifehealth.comPerson EducationPerson Email Addresspersonal trainerplayerPush-upSavannah Morning NewsTechnical communicationTechnologyUSDXMLTue, 29 Jan 2013 04:16:15 +0000Nathan Mikeska1022183 at http://savannahnow.comHot 'n' Healthy: Don't let the Christmas rush ruin your healthy habitshttp://savannahnow.com/accent/2012-12-17/hot-n-healthy-dont-let-christmas-rush-ruin-your-healthy-habits
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815746.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="493" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815751.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="494" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815752.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="532" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11815810.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="420" /></div><p>&nbsp;</p>
<p>We are all planning our holiday meal and looking forward to feasting with family and friends. While you should not deprive yourself of your favorite holiday foods, be conscious of your calories. Decide beforehand which foods you will splurge on and how much. Be sure to include dishes that add healthy options to your menu.</p>
<p>We are all busy with shopping, decorating, traveling, cooking and socializing, but this is not the time of year to let workouts go by the wayside. I am going to show you a quick, effective exercise to work your upper and lower body at the same time.</p>
<p>All you need to perform this exercise is a wall and a medicine ball.</p>
<p>Choose a medicine ball where the weight is comfortable but challenging for you to perform 12 to 15 repetitions. Position your back and shoulder blades flat against the wall.</p>
<p>1. Squat down to where your knees are positioned at a 90-degree angle and your feet are shoulder-width apart.</p>
<p>2. Start with the medicine ball at your chest and make a diagonal motion from your chest, down at your side, and then retrace your motions back past your head.</p>
<p>3. Continue this motion with your arms and the medicine ball until you reach 12-15 repetitions. Remember to hold the squatting position the whole time even if your legs are burning.</p>
<p>4. Repeat on the other side.</p>
<p>Perform two sets of 12-15 repetitions on each side. If holding the squat becomes too difficult, you can perform a half squat to make the exercise easier for your lower body.</p>
<p>Advanced: If the exercise seems too easy for you, you can perform the squat on a BOSU ball which will increase the workload of the quads.</p>
<p>&nbsp;</p>
<p>Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or <a href="mailto:nathan@ourlifehealth.com">nathan@ourlifehealth.com</a>.</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p><strong>CIDER-GLAZED ROOTS WITH CINNAMON WALNUTS</strong></p>
<p>1 serving is about 3/4 cup each</p>
<p>&nbsp;</p>
<p>3 pounds assorted root vegetables. I’d choose 1 ½ lb sweet potatoes, ½ pound celery root, 1 pound parsnips, peeled and cut into 1-inch pieces</p>
<p>1 cup apple cider</p>
<p>2 tbsp of Stevia</p>
<p>Salt to taste</p>
<p>1/4 teaspoon freshly ground pepper</p>
<p>1/2 cup chopped walnuts</p>
<p>1 tablespoon non-hydrogenated butter</p>
<p>1/8 teaspoon ground cinnamon</p>
<p>&nbsp;</p>
<p>Preheat oven to 400 F.</p>
<p>If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil.</p>
<p>Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.</p>
<p>Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.</p>
<p>Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.</p>
<p>&nbsp;</p>
<p>Nutrition: Per serving: 219 calories; 3 g fat ( 2 g sat , 1 g mono ); 5 mg cholesterol; 34 g carbohydrates; 4 g protein; 7 g fiber; 362 mg sodium; 730 mg potassium. Nutrition Bonus: Vitamin A (250% daily value), Vitamin C (45% dv), Folate (30% dv), Potassium (21% dv. Cite: Eating Well</p>
http://savannahnow.com/accent/2012-12-17/hot-n-healthy-dont-let-christmas-rush-ruin-your-healthy-habits#commentsAccentHotnhealthyNathan MikeskaTechnologyBiologyButtercoach at Ourlife HealthContact DetailsFood and drinkFood scienceforwardHealthHealth sciencesNathan MikeskaNutritionParsnipPerson EducationPerson Email Addresspersonal trainerPotatoSelf-careTechnologyVitaminVitamin CTue, 18 Dec 2012 03:18:53 +0000Nathan Mikeska1018648 at http://savannahnow.comHot 'n' Healthy: Trio of exercises works upper body, lower body and corehttp://savannahnow.com/accent/2012-11-06/hot-n-healthy-trio-exercises-works-upper-body-lower-body-and-core
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548899.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="186" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548902.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="181" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548898.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="113" /></div><p>&nbsp;</p>
<p>I am going to show you an exercise with multiple movements designed to work the upper body, lower body and strengthen the core.</p>
<p>The multiple movements should be performed quickly in sequence to keep your heart rate elevated. You will want to perform 10 of each exercise with minimal rest in between.</p>
<p>This exercise is great because we are able to target multiple muscle groups while staying in one position. Let’s get started.</p>
<p>You will want to position yourself in a push-up position with your feet and hands about shoulder width. We will begin with mountain climbers, progress to knee-to-elbow touches and finish with push-ups.</p>
<p>&nbsp;</p>
<p><strong><strong>1:</strong> Mountain climbers </strong></p>
<p>While your hands remain stationary, quickly bring your right knee toward your chest and return to the starting position. Alternate legs and bring your left knee toward your chest and return to the starting position. Switch legs at a brisk pace moving your feet front to back like you are climbing a mountain. You will perform 10 repetitions on each foot, 20 total.</p>
<p><strong><strong>2: </strong>Knee-to-elbow touches </strong></p>
<p>As soon as you have finished with mountain climbers, stay in the push-up position and perform 10 repetitions of knee-to-elbow touches, five on each side. If it is too difficult from this position, you can go to your knees and perform this exercise.</p>
<p><strong><strong>3: </strong>Push-ups </strong></p>
<p>As soon as you have finished with knee-to-elbow touches, perform the last part of the exercise, which is a push-up. Remain in the push- up position and lower your torso to the ground until your elbows are in a 90 degree angle. Perform 10 repetitions. If you cannot complete all 10, drop to your knees and finish the remaining.</p>
<p>You have just completed one full repetition of a great full body exercise. If you can perform 3-4 revolutions of all three movements 3-4 days a week, you will quickly improve your fitness level as well as strengthen major muscle groups.</p>
<p>As your body, heart and lungs become stronger, you can perform more repetitions and require less rest times in between each exercise. A key to performing these exercises is keeping your core engaged throughout each movement.</p>
<p>Remember: “Eat Light and Right to Keep That Body Fit and Tight.”</p>
<p>&nbsp;</p>
<p><strong>MIXED GREENS AND FRUIT SALAD</strong></p>
<p>4 cups torn mixed salad greens</p>
<p>4 teaspoons salad oil</p>
<p>1 cup sliced fresh mushrooms</p>
<p>4 teaspoons brown mustard</p>
<p>1 cup fresh blueberries, raspberries, strawberries or canned mandarin orange sections, drained</p>
<p>¼ teaspoon salt</p>
<p>1/3 cup orange juice</p>
<p>1/8 teaspoon pepper</p>
<p>1½ teaspoons snipped fresh mint or ¼ teaspoon dried mint, crushed</p>
<p>&nbsp;</p>
<p>1. In a large bowl gently toss together greens, mushrooms, and fruit</p>
<p>2. For dressing, in a screw-top jar combine orange juice, oil, mustard, mint, salt, and pepper. Cover and shake until combined. Drizzle over salad. Toss to coat.</p>
<p>Nutrition Facts: 97 calories, 5 g fat, 0 mg cholesterol, 248 mg sodium, 12 g carbohydrates, 3 g fiber, 3 g protein</p>
http://savannahnow.com/accent/2012-11-06/hot-n-healthy-trio-exercises-works-upper-body-lower-body-and-core#commentsAccentHotnhealthyNathan MikeskaBodyweight exerciseCDATAKneeMajoroilPush-upSaladTue, 06 Nov 2012 05:06:18 +0000Nathan Mikeska1015041 at http://savannahnow.comHot 'n' Healthy: Managing diabetes with exercise and diethttp://savannahnow.com/accent/2012-09-25/hot-n-healthy-managing-diabetes-exercise-and-diet
<div><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548895.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="412" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548893.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="529" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548894.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="422" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548897.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="636" /><img src="http://sav-cdn.com/sites/default/files/imagecache/story_slideshow_thumb/11548900.jpg" alt="" title="" class="imagecache imagecache-story_slideshow_thumb imagecache-default imagecache-story_slideshow_thumb_default" width="280" height="426" /></div><p><em>Editor’s Note: Consult your doctor before beginning any diet or exercise plan.</em></p>
<p>Diabetes is one of many illnesses that can be controlled with diet and exercise. While a person with diabetes must start slowly when beginning an exercise routine, you should work your way up to 30 to 45 minutes of exercise at least five days a week. The key is losing weight in a healthy way and keeping it off.</p>
<p><strong>Watch Special Hot n' Healthy Workout Routines:&nbsp;</strong></p>
<p><strong></strong><strong><a href="http://bcove.me/3jhsc6lx">Managing diabetes</a></strong></p>
<p>Countless studies have shown a direct link between obesity and Type II diabetes. You should avoid foods that contain simple carbohydrates and sugars to prevent unwanted weight gain and high or low blood sugar levels. It would also be smart to avoid saturated, trans fats and refrain from alcoholic beverages most days of the week.</p>
<p>OurLife Health has convenient pre-packaged mini meals and plans that keep you satisfied all day, or you can prepare your own meals.</p>
<p>Now that you are committed to a new healthy lifestyle, let me show you an exercise with multiple movements and a healthy recipe to get you started.</p>
<p>&nbsp;</p>
<p><strong>The Bursting Body Exercise </strong></p>
<p>This exercise will work several muscle groups and increase your heart rate. We will be performing a straight leg dead lift, upright row, squat and shoulder press with only two movements. Pay attention to each movement and focus on correct form with very light dumbbells in the beginning. Remember to maintain proper breathing.</p>
<p>Position your feet shoulder width with your knees slightly bent. Your arms are extended in front of you with your palms facing in.</p>
<p><strong>1. </strong>Slowly bend at the waist with your back straight and head up until you feel a slight stretch in your hamstrings.</p>
<p><strong>2.</strong><strong> </strong>As you rise back up, raise the dumbbells to your chin, with your elbows parallel to your body to perform an upright row.</p>
<p><strong>3. </strong>Once you bring the dumbbells to your chin, rotate your hands and wrists so that your palms are facing away from you. Hold this hand position with the dumbbells and perform a proper squat</p>
<p><strong>4. </strong>With the dumbbells at chin level, perform a shoulder press as you’re simultaneously rising back up to the standing position.</p>
<p>For beginners, I suggest performing the exercise in front of a chair or bench. Push your hips back as if you are sitting in the chair. As soon as you feel the chair, stand back up while performing the shoulder press on the upward movement.</p>
<p>You will want to perform three sets of 10 to 12 repetitions, three to four days a week.</p>
<p>This exercise combination as well as a consistent cardio routine three to four days a week is the key to managing your diabetes.</p>
<p>Since you are working a lot of major muscle groups all at once, make sure you keep a quick carbohydrate source or glucose tablets nearby. Remember not to push yourself — slowly increase weight and intensity to your workout. Set short-term attainable goals for yourself.</p>
<p>And remember: “Eat Light and Right to Keep That Body Fit and Tight.”</p>
<p>&nbsp;</p>
<p><strong>RECIPE: GRILLED EGGPLANT AND FETA WITH PASTA</strong></p>
<p>Serves: 4</p>
<p>Time: 35 minutes</p>
<p>&nbsp;</p>
<p>Ingredients:</p>
<p>8 ounces medium pasta shells</p>
<p>¼ cup balsamic vinegar</p>
<p>1 pound plum tomatoes, coarsely chopped</p>
<p>2 teaspoons firmly packed light brown sugar</p>
<p>1/3 cup chopped fresh mint</p>
<p>1 pound eggplant, peeled and cut lengthwise into 1/2-inch-thick</p>
<p>½ cup crumbled feta cheese (2 ounces)</p>
<p>1 zucchini, cut lengthwise into ½-inch-thick slices</p>
<p>2 teaspoons olive oil</p>
<p>1 red bell pepper, halved lengthwise and seeded</p>
<p>1 teaspoon salt</p>
<p>&nbsp;</p>
<p>1. Preheat the grill with the grill topper to a medium heat. In a large pot of boiling water, cook the pasta until tender. Drain. In a large bowl, combine tomatoes, mint, feta, oil, and salt. Add the drained pasta, tossing to coat.</p>
<p>2. In a small bowl, combine the vinegar and brown sugar. Spray the grill topper-off the grill- with nonstick cooking spray. Brush the eggplant and the zucchini with half of the vinegar mixture. Place the eggplant, zucchini, and bell pepper halves, cut sides up, on the grill topper and grill, covered, turning once, for 10 minutes or until the eggplant and zucchini are tender and the bell pepper skin is blackened.</p>
<p>3. Cut the eggplant and zucchini into 1-inch pieces and toss with the pasta. Peel the pepper, cut it into large squares, and toss with the pasta along with the remaining vinegar mixture. Divide the mixture among 4 plates and serve at room temperature.</p>
<p>&nbsp;</p>
<p>Fat: 7 g</p>
<p>Calories: 342</p>
<p>Saturated Fat: 2.6 g</p>
<p>Carbohydrate: 60 g</p>
<p>Protein: 12 g</p>
<p>&nbsp;</p>
<p><em> Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or nathan@ourlifehealth.com</em></p>
http://savannahnow.com/accent/2012-09-25/hot-n-healthy-managing-diabetes-exercise-and-diet#commentsAccentHotnhealthyNathan MikeskaTechnologyAMP EnergyCDATAchairContact DetailsDiabetesDiabetes mellituseditorFoodFood and drinkHealthHealth sciencesHeartMediterranean cuisineNathan MikeskaNutritionOverhead pressPastaPerson EducationPerson Email AddressPersonal lifeSelf-careTechnologyXMLTue, 25 Sep 2012 04:06:17 +0000Nathan Mikeska1011258 at http://savannahnow.com